The most common mineral in the body, calcium, is essential for maintaining overall health. It is found predominantly in bones and in teeth, but also in the nerves and bodily tissues. Calcium utilization is affected by other nutrients, such as vitamin D and phosphorous. Although it's best to get calcium from foods, supplementation might be needed due to the difficulty of getting the recommended dosage from foods.
Function of Calcium
Besides playing a critical role in the development and maintenance of teeth and bone, calcium also assists in muscle contraction and hormone production. In addition, it aids in nerve function as well as blood clotting, according to MedlinePlus. Furthermore, it reduces the risk of developing osteoporosis, a bone disease that generally affects the elderly, especially women.
Calcium Insufficiency
Calcium deficiency can have a wide range of health effects, from osteoporosis to hypertension, according to "ScienceDaily." Researchers discovered that participants with low calcium intakes were significantly more likely to be diagnosed with osteoporosis and hypertension than those consuming higher calcium diets. Although scientists found a link between low bone mass and hypertension, further research is needed to find the mechanism.
Calcium and Vitamin D
Increasing calcium intake alone might not be successful in boosting bone mineral density, according to the Science Daily website. Scientists found that increasing vitamin D rather than calcium is more important for increasing bone mineral density. Scientists state that vitamin D is required for the proper absorption and utilization of calcium.
Food Sources
Calcium can be found in dairy products, such as cheese and milk, as well as green leafy vegetables, according to the University of Maryland Medical Center. Other food sources include the following: calcium fortified breads and cereals; shellfish and sardines; and almonds. Finally, calcium can also be found in supplements.
Dosage
According to MedlinePlus, adolescents should consume 1,300 mg of calcium, while adults require 1,200 mg.
Side Effects
Calcium intake beyond 2,500 milligrams can cause health adverse effects, including increased urination, kidney stones, and kidney toxicity. Furthermore, consult your doctor before taking calcium supplements, since they can have drug interactions, according to the University of Maryland Medical Center.
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